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What exactly did you do for a warmup? It might be that you didn't get adequate motion or flexibility going in your hips. Used to happen to me once in a while too on similar lifts when I didn't warmup properly.

I warm up pretty well although I'm obviously starting to do more for my hips. I think it's partially just the long, long term imbalance between right and left. PT also told me to try doing like one extra rep for left leg on unilateral stuff, and to stretch/roll it a little more. Seems reasonable.

- jumps : 2 step & vert 
tied @32" after one of the gym owners told me I should be getting more knee flexion on the plant. Jumped high, tweaked hip.

 

Quote from: LBSS on February 23, 2011, 09:08:44 pm

- jumps : 2 step & vert  
tied @32" after one of the gym owners told me I should be getting more knee flexion on the plant. Jumped high, tweaked hip.

 

Thanks vag! I felt like all of a sudden I could do a lot more, the earlier jumps had been okay but that one was like a full inch higher and not even more pumped up or anything, just, "Flex knees, get lower." If I can get this hip thing figured out I might actually be able to jump higher next time!

Congrats on tying pr. That is exactly what happened to me, vert was low, started this phase, tied pr's pretty quick then passed them up.

For the sprints I kept them to 10 yards and only did a few. Like 2 submax then 2-4 100%. For the bounding I would go until I was tired each set, so a few of them were with fatigue. Usually got 12-14 each set. Really powerful arm swing and pushing off the ground as hard as I could.


My vert would usually go down a little bit each session and then a few days after session 3 msem it would supercompensate and that's when I set most of my pr's.

You are definitely gonna pr soon. 32 is gonna be old news soon!

- jumps : 2 step & vert 
 tied @32" after one of the gym owners told me I should be getting more knee flexion on the plant. Jumped high, tweaked hip.

Great! I feel it's really a matter of body structure and individual preference, some people would fuck up their jumps by flexing more, if it worked better for you, then you know where your at!

congrats on the jumping & good thing the squat was flying up.. really sucks about that damn hip shit though.. that's why i ended up squatting above parallel, chronic hip issue.. i was actually squatting below parallel 2+ years ago believe it or not.. hip issue made me go above, then i got even more vert gains when i switched to half squat.

@Darqui, everybody: I'm unsure about that, but i bet that if you get sore in the hamstrings and glutes, it's probably a sign that going deeper is not ne cessary and that a half squat is enough? Right?

Congrats on tying pr. That is exactly what happened to me, vert was low, started this phase, tied pr's pretty quick then passed them up.

For the sprints I kept them to 10 yards and only did a few. Like 2 submax then 2-4 100%. For the bounding I would go until I was tired each set, so a few of them were with fatigue. Usually got 12-14 each set. Really powerful arm swing and pushing off the ground as hard as I could.


My vert would usually go down a little bit each session and then a few days after session 3 msem it would supercompensate and that's when I set most of my pr's.

You are definitely gonna pr soon. 32 is gonna be old news soon!

Thanks man. What rest did you take between sets and movements? E.g. during bounds?

Quote from: ARowe on February 24, 2011, 10:20:01 pm

Congrats on tying pr. That is exactly what happened to me, vert was low, started this phase, tied pr's pretty quick then passed them up.

For the sprints I kept them to 10 yards and only did a few. Like 2 submax then 2-4 100%. For the bounding I would go until I was tired each set, so a few of them were with fatigue. Usually got 12-14 each set. Really powerful arm swing and pushing off the ground as hard as I could.


My vert would usually go down a little bit each session and then a few days after session 3 msem it would supercompensate and that's when I set most of my pr's.

You are definitely gonna pr soon. 32 is gonna be old news soon!

Thanks man. What rest did you take between sets and movements? E.g. during bounds?

I take a lot of rest time in between sets when I workout so my sessions are usually pretty long. But I like to be well recovered so I can give each set 100%. 2 mins minimum for everything, longer for squatting, more like 4-6mins.

Quote

- jumps : 2 step & vert 
 tied @32" after one of the gym owners told me I should be getting more knee flexion on the plant. Jumped high, tweaked hip.

Great! I feel it's really a matter of body structure and individual preference, some people would fuck up their jumps by flexing more, if it worked better for you, then you know where your at!

Quote

congrats on the jumping & good thing the squat was flying up.. really sucks about that damn hip shit though.. that's why i ended up squatting above parallel, chronic hip issue.. i was actually squatting below parallel 2+ years ago believe it or not.. hip issue made me go above, then i got even more vert gains when i switched to half squat.

@Darqui, everybody: I'm unsure about that, but i bet that if you get sore in the hamstrings and glutes, it's probably a sign that going deeper is not ne cessary and that a half squat is enough? Right?

well soreness shouldn't be the indicator.. half squat being enough is mostly based around build, leg to torso ratio.. bottom line, if you're long and lanky, and have problems hitting deep depth without heels elevated + tons of mobility/flexibility work, half squat can be very effective.

pC